Category Archive: Fort Lauderdale 13.1

Get ready for the 2016 Michelob ULTRA Fort Lauderdale 13.1 taking place on Sunday, November 13! This year we’ve added even more scenic streets through Downtown Fort Lauderdale and Los Olas Boulevard to our course to help make it your best race yet.

Whether you’ll be running the half marathon, relay or 5K, we can’t wait to see what you’ve got come race weekend. Check out the 2016 Athlete Guide for detailed schedules, course information and more.

A smoothie is a quick way to get some calories in when short on time! I encourage my clients to consume a maximum of one protein shake per day and focus the rest of the day on getting protein from food sources. And by no means is a daily protein shake a requirement for endurance athletes.

When building a smoothie, be sure to have all macronutrients represented – a carbohydrate, a fat and a protein. This will help to keep blood sugar stable as well as energy levels. Here is one of my favorites:

1 scoop whey or vegetarian protein powder (protein)

1 banana (carbohydrate)

½ avocado (fat)

2 T chia seeds (fat)

1-cup fresh spinach

Brooke Schohl, MS, RD, CSSD, METS Level II is a registered sports dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona. She is an avid triathlete, having completed many triathlons of all distances including three IRONMAN races. She integrates that personal experience and knowledge into developing customized, sport-specific, metabolically efficient fueling plans for her clients. For more information on services and offerings, visit her website at www.fueltothefinish.com.

Each of us makes more than 200 daily decisions about eating — most of them unconsciously, according to behavior scientist Brian Wansink, PhD, director of the Cornell Food and Brand Lab and author of Mindless Eating and Slim By Design. Clueing in to these decisions can help make them work for you rather than against you. Increase your mindfulness factor with these strategies:

Snack wisely before shopping. Grab an apple or some veggies before grocery shopping. Wansink found that healthy noshing primes you to buy healthy: Study participants bought 25 percent more fruits and vegetables than those who didn’t eat such a snack beforehand.

Don’t supersize it. Keep smaller dishes — like appetizer plates and juice glasses — front and center in your cupboard. Researchers discovered that diners at a Chinese buffet piled 52 percent more food onto large plates and ate 45 percent more than those who used smaller ones.

Make healthy food visible. Wansink’s research found that people who wrapped healthy leftovers in plastic wrap were more likely to see them and eat them than those who used foil. On the flip side, people ate 2.2 more pieces of candy a day out of a clear bowl than an opaque one.

Keep a clean kitchen. In a Cornell study, people ate 44 percent more snacks in a cluttered kitchen than they did in a clean one. “If your environment is out of control, you may feel that you don’t need to be in control of your eating either,” says Wansink.

Put food away. Researchers discovered that women who kept a box of cereal on the counter weighed 20 pounds more, on average, than those who put it in the cupboard. Keeping food out of immediate sight and reach helps reduce temptation triggers.

Plate it up. Even if you just want a snack, put it on a plate: Plating food increases your awareness of portion size. “Dishing out a ration makes you see exactly how much you are eating,” Wansink explains.

Minimize distraction. People who dine while watching TV, reading, or working have a harder time keeping track of what they consume — and routinely eat more.

Distracted eating is a problem for two reasons: “First, you don’t pay attention to whether you’ve had 14 or 40 potato chips,” Wansink says. “Secondly, you often won’t stop eating until the end of the show, regardless of whether you’re full or not.”

Such eating patterns become mutually reinforcing, meaning it becomes hard to watch TV without eating, he explains.

Heidi Wachter is the staff writer at Experience Life.This article originally appeared in Experience Life, the no gimmicks no-hype health and fitness magazine. Learn more at ExperienceLife.com.

If you’re training for a Michelob ULTRA 13.1 Series race, you don’t want to try anything new on race day. Everything should be tested during training. This goes for shoes, clothing and – possibly most importantly – your race day fueling plan.

What you put into your body before and during the race can have a significant effect on your performance. That means you need to start thinking about your plan now. Test different products on your training runs to determine what works best for you.

Most importantly, you need to stay hydrated in training and on race day. Practice drinking on the run, whether you carry fluids with you or plan your route to include water fountains or drinks that you have set out ahead of time. You’ll want to take in both water and electrolytes in order to avoid dehydration. If you plan to take a sports drink from fluid stations on the course, find out exactly which product your race will be using.

If you have trained on a high-carbohydrate diet and typically use sports drinks or gels, you will need to take in high-glycemic carbohydrates during the race to provide a steady stream of carbohydrates for fuel. There are a wide variety of products such as gels and chews that you can carry with you and consume on the run. Most products recommend dosing every 30-45 minutes for long runs and marathon races.

If you have trained with a more moderate-carbohydrate diet and use a product like Generation UCAN that does not spike blood sugar, you may be able to go as much as 90 minutes to 2 hours between fueling. This approach allows your body to rely more on fat as a fuel, so you don’t have to consume as many calories along the course. Generation UCAN provides complex carbohydrates that break down over time, stabilizing your blood sugar for up to 2 hours.

Whichever method you choose, be sure to start testing your plan soon. Your long training runs are an ideal opportunity to determine what works for your body. No two people are exactly alike. What works for your training partner might not work for you. There may be some trial-and-error involved, but when you get it right, your fueling plan can help you run strong all the way to the finish line.

To celebrate our new partner, Zensah compression, register for the 2015 Michelob ULTRA Fort Lauderdale 13.1 and receive a FREE pair of Zensah Peek running socks* (retail $15.99)! Just enter coupon code ZENSAH during online registration before Wednesday, November 11 or mention this promotion at in-person registration at packet pickup on Thursday, November 12 through Saturday, November 14.

Zensah is a premium athletic apparel brand with the best selling compression leg sleeves and socks. We use seamless technology, moisture wicking and anti-odor yarns, and 3D targeted ribbing to make the best compression products available for performance and recovery. The Peek Running Socks are Made in the USA with a seamless toe to prevent and blisters or irritation. To learn more about Zensah visit www.zensah.com.

Get ready for the 2015 Michelob ULTRA Fort Lauderdale 13.1 taking place on Sunday, November 15! This year we’ve added even more scenic streets through Downtown Fort Lauderdale and Los Olas Boulevard to our course to help make it your best race yet.

Whether you’ll be running the half marathon, relay or 5K, we can’t wait to see what you’ve got come race weekend. Check out the 2015 Athlete Guide for detailed schedules, course information and more.

We’re excited to introduce the updated 2015 Michelob ULTRA Fort Lauderdale 13.1 course! Enjoy the traditional start at River Front and finish on Fort Lauderdale Beach with a free shuttle back to the start. We’ve added even more scenic streets through Downtown Fort Lauderdale and Los Olas Boulevard to guarantee your best race ever. It’s time to set that PR you’ve been waiting for!